141111

5 minutes handstand practice.

then:

WEDNESDAY 141105
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed

29+32+62+35+19=177

Warm-up 10 minute row: 2354, 2:07.4/500m
Cool-down 10 minute row: 2322, 2:09.2/500m